Supplements
The supplements I take personally -- covering the specific considerations for low-carb and keto eating, with honest notes on the evidence behind each.
Medical disclaimer: Supplement recommendations are personal and informational only. They do not constitute medical advice. Consult your GP before starting any new supplement, particularly if you have a medical condition or take prescription medication. Some supplements interact with medications.
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Vitamin D3 + K2
Vitamin D3 4000 IU + K2 MK7 -- 365 Tablets
A combined D3 and K2 formula -- the two nutrients work together. D3 increases calcium absorption from the gut, and K2 (as MK7, the most bioavailable form) directs that calcium into bones and teeth rather than arterial walls. If you are supplementing D3 at higher doses, pairing it with K2 is considered best practice by most practitioners. A year of supply in a single daily tablet.
View on Amazon (Ad)Magnesium
Magnesium Glycinate 3-in-1 Complex -- 90 Vegan Capsules
A triple-form magnesium supplement combining bisglycinate, citrate, and malate -- each form has a slightly different absorption pathway and tissue affinity, making the combination more broadly effective than any single form alone. Provides 384mg of elemental magnesium per serving. Electrolyte loss is a real consideration on low-carb, and magnesium is typically the first mineral affected. UK-made, vegan capsules.
View on Amazon (Ad)Omega 3
Nutravita Omega 3 2000mg -- 240 Softgels
High-strength fish oil providing 660mg EPA and 440mg DHA per serving -- the two marine omega-3 fatty acids with the strongest evidence for cardiovascular and anti-inflammatory benefits. The omega-6 to omega-3 ratio in a typical Western diet is severely skewed; supplementing fish oil is the most practical correction. Four months of supply at a sensible dose. Third-party tested for heavy metals.
View on Amazon (Ad)Vitamin B Complex
Igennus Super B-Complex -- 180 Sustained Release Tablets
A methylated B-complex using folate (rather than folic acid) and methylcobalamin B12 -- the bioavailable forms that bypass MTHFR enzyme variants affecting a significant proportion of the population. Sustained-release formula avoids the rapid urinary excretion that limits conventional B-complex tablets. Covers the full spectrum including thiamine, riboflavin, niacin, B6, biotin, and pantothenic acid.
View on Amazon (Ad)Vitamin B12
Vitamin B12 High Strength 1000mcg -- 365 Tablets
A dedicated high-strength B12 supplement using a dual-form complex of methylcobalamin and adenosylcobalamin -- the two active coenzyme forms of B12. Methylcobalamin is the form used in the nervous system; adenosylcobalamin is used in mitochondrial energy metabolism. Together they are more comprehensively effective than single-form B12 supplements. Particularly relevant if you follow a largely animal-protein diet and want to ensure optimal nerve and energy function. A full year of supply.
View on Amazon (Ad)Creatine
Optimum Nutrition Micronised Creatine Powder 634g
Creatine monohydrate is one of the most extensively studied supplements in sports science, with a consistent evidence base for strength, power output, and muscle recovery. It also has emerging evidence for cognitive function -- particularly relevant given the brain demand for creatine. This is unflavoured micronised creatine from Optimum Nutrition, a brand with a long track record for purity. 186 servings at 3g per day.
View on Amazon (Ad)Zinc
Solgar Zinc Picolinate 22mg -- 100 Tablets
Zinc picolinate is the form of zinc with the best-documented absorption. Zinc is involved in over 300 enzymatic processes including testosterone synthesis, immune function, and wound healing. Red meat is the primary dietary source -- people who eat predominantly low-carb with animal protein are generally well-supplied, but if your diet is more plant-based or fish-based, supplementation is worth considering. Solgar is a consistently reliable brand for mineral supplements.
View on Amazon (Ad)Ashwagandha
Ashwagandha KSM-66 Complex -- 60 Capsules
KSM-66 is the most clinically studied form of ashwagandha extract, standardised to 5% withanolides. This formula pairs it with L-Tryptophan and Vitamin B6, which support serotonin synthesis -- making it better suited to stress and sleep support than plain ashwagandha alone. The evidence base for KSM-66 on cortisol reduction and sleep quality is reasonably solid. I take this in the evening. If you are dealing with elevated stress, disrupted sleep, or the cortisol effects of low-carb adaptation, this is worth considering.
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